{"id":3219,"date":"2014-03-28T17:45:28","date_gmt":"2014-03-28T22:45:28","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3219"},"modified":"2014-03-30T21:27:17","modified_gmt":"2014-03-31T02:27:17","slug":"smeg-for-week-of-330","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3219","title":{"rendered":"SMEG for week of 3\/30"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\nPush jerk 5-5-3-3-3-1-1-1-1-1 reps<\/p>\n<p>&nbsp;<\/p>\n<div><strong>Mobility<\/strong><\/div>\n<div><strong><\/strong><strong><a href=\"http:\/\/m.youtube.com\/watch?v=Un1PDhrU3h0\" target=\"_blank\">Solving the Front Rack Problems<\/a><\/strong>&nbsp;<\/p>\n<p><strong><\/strong><strong><\/strong>Endurance<br \/>\nShort Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds<\/div>\n<div>Long Interval-\u00a0Run: Repeat 5:00, recover 3:00, until form\/pace deteriorates<\/div>\n<div>Time Trial- Run: 2k<strong><\/strong>&nbsp;<\/p>\n<p><strong><\/strong><strong><\/strong>Gymnastics<br \/>\nFor QUALITY, perform:<\/div>\n<div>\n<ul>\n<li><span style=\"color: #333333;\"><a title=\"View details for Handstand Hold Against Wall\" href=\"http:\/\/gymnasticswod.com\/content\/handstand-hold-against-wall\" target=\"_blank\">Handstand Hold Against Wall<\/a>\u00a0for 3 minutes<\/span><\/li>\n<li>Everytime you break, perform 20\u00a0<a title=\"View details for Hollow Rock\" href=\"http:\/\/gymnasticswod.com\/content\/hollow-rock\" target=\"_blank\">Hollow Rocks<\/a><\/li>\n<\/ul>\n<\/div>\n<div id=\"iLikeThis-3219\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(3219);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength Push jerk 5-5-3-3-3-1-1-1-1-1 reps &nbsp; Mobility Solving the Front Rack Problems&nbsp; Endurance Short Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds Long Interval-\u00a0Run: Repeat 5:00, recover 3:00, until form\/pace deteriorates Time Trial- Run: 2k&nbsp; Gymnastics For QUALITY, perform: Handstand Hold Against Wall\u00a0for 3 minutes Everytime you break, perform 20\u00a0Hollow Rocks 0 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,192,10,7,8,9],"tags":[],"class_list":["post-3219","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","category-your-wods","category-gymnastics","category-mobility","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3219","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3219"}],"version-history":[{"count":14,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3219\/revisions"}],"predecessor-version":[{"id":3236,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3219\/revisions\/3236"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}